Saturday, December 22, 2012

Day 175-Single Straight Leg Stretch with Pelvis on Ball

This exercise is a variation of the Pilates Classic Single Straight Leg Stretch.  The Soft Ball provides a proprioceptive challenge to the core.

To do this exercise you will need a mat and a soft ball.  Start by lying on your back with your pelvis on a soft ball.  Bring your legs first to tabletop position, and then straighten your legs towards the ceiling.  Inhale into the back of your ribcage and then exhale as you lower one leg towards the ground.  Continue exhaling as you switch your legs, and then inhale for two more leg switches.  Repeat for 8-10 breath cycles. 

Things to think about
The soft ball gives added challenge to the body’s proprioception.  It is important to be connected to the breath, and to allow the diaphragm to completely release as you exhale.  This allows the spine to lengthen while the core is engaged.

As your pelvis wobbles on the ball, imagine that your belly button is smiling and that your hipbones are narrowing.

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